PCOS Meal Plan Generator
AI-powered meal planning specifically designed for PCOS management. Get insulin-friendly recipes, shopping lists, and meal prep guides tailored to your preferences.
About This PCOS Meal Planning Tool
Get a personalized 7-day meal plan designed specifically for your PCOS type. All meals follow evidence-based low-glycemic principles shown to improve insulin sensitivity by 25% (Marsh et al., 2010).
This tool creates customized meal plans based on your PCOS type, insulin resistance level, and personal goals. Each meal includes PCOS-specific ingredients proven to support hormone balance, reduce inflammation, and stabilize blood sugar levels. All recipes are designed to be practical and delicious while addressing the unique nutritional needs of women with PCOS.
- This meal plan is educational only - not medical advice
- If taking metformin, eat with meals to reduce side effects
- Consult your provider if pregnant or trying to conceive
- Monitor blood sugar if you have diabetes
Customize Your PCOS Meal Plan
Tell us about your PCOS type and preferences
Complete Your PCOS Nutrition Plan
PCOS BMR Calculator
Calculate your precise calorie needs with our PCOS-specific BMR calculator that accounts for insulin resistance.
Calculate PCOS BMRPCOS Diet Guide
Learn exactly what to eat for your PCOS type with our comprehensive nutrition guide and food lists.
Read Diet GuideScientific Evidence Behind This Meal Plan
Low Glycemic Index Benefits
Research shows that low GI diets improve insulin sensitivity by 25% more than conventional diets in PCOS women.
Source: Marsh et al. (2010). American Journal of Clinical Nutrition, 92(1), 83-92.
Anti-Inflammatory Foods
Anti-inflammatory dietary patterns reduce CRP levels by 35% and improve insulin sensitivity in PCOS.
Source: Salama et al. (2015). North American Journal of Medical Sciences, 7(7), 310-316.
Optimal Macronutrient Ratios
Higher protein intake (25-30% of calories) aids weight loss and improves glucose metabolism in PCOS.
Source: Sørensen et al. (2012). American Journal of Clinical Nutrition, 95(1), 39-48.
Cinnamon & Insulin Sensitivity
1.5g daily cinnamon supplementation improves menstrual cyclicity and reduces insulin resistance in PCOS.
Source: Kort & Lobo (2014). American Journal of Obstetrics and Gynecology, 211(5), 487.e1-6.
PCOS Nutrition Resources
Evidence-based guides for managing PCOS symptoms through diet and lifestyle
Complete PCOS Diet Plan
Evidence-based dietary strategies for managing PCOS symptoms and improving fertility.
PCOS Weight Loss That Works
Proven strategies for sustainable weight loss with PCOS, backed by research.
Insulin Resistance Diet for PCOS
Managing insulin resistance through targeted nutrition and lifestyle changes.
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Macro Calculator for Women: Personalized Nutrition
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Inflammation Risk Calculator
Assess chronic inflammation levels - important for PCOS management and hormone balance.
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Medical Disclaimer: This meal planning tool provides educational recommendations based on PCOS research and is not intended as medical advice. Individual nutritional needs vary. For personalized PCOS treatment, please consult with a healthcare professional or registered dietitian.